In today’s fast-paced and demanding world, the importance of selfcare has become increasingly evident. Prominent figures in the field of mental health such as Babette Rothschild, Francoise Mathieu, Dan Siegal and Donna Orange, have made substantial contributions to our understanding of selfcare. Their collective research sheds light on the critical role selfcare plays in maintaining our physical, mental, and emotional wellbeing.
Understanding Self-soothing versus Selfcare activities
Differentiating between self-soothing and selfcare activities is important in supporting your wellbeing. Self-soothing activities are short-term strategies used to alleviate distress or discomfort temporarily. They might include activities such as consuming alcohol, emotional eating, or other instant gratification methods. While these can provide immediate relief, they might not contribute to our overall wellbeing and can sometimes lead to negative consequences.
On the other hand, selfcare activities are deliberate, proactive practices that support and nurture our inner experience. An important aspect of selfcare is being aware of the signs and indicators of the disruption of our inner experience. Once we are aware of the disruption, we need to accept that these disruptions are normal and a part of life. Awareness and acceptance are vital as they lead to intentionally practicing selfcare, where without them we are just engaging in a self-soothing activity. Through awareness and acceptance, our selfcare practices contribute to long-term physical, emotional, and mental health. In order to do this, we must understand the seven different categories of resources and look to collate and build on them as a way to promote our resilience and positively support our wellbeing.
- Physical resources: This category involves activities that nurture the physical body. These can include regular exercise, adequate sleep, a balanced diet, staying hydrated, and attending to personal hygiene. According to research by Babette Rothschild, engaging in physical activities helps regulate stress hormones and supports overall wellbeing.
- Psychological resources: Psychological resources are the mental tools and strategies that shape our ability to think, learn, and adapt with the challenges of life. These are considered self or ego-resources – activities we do by ourselves. Techniques include journaling, reading, and learning about topics of interest. Francoise Mathieu‘s research emphasises the importance of recognising and managing our psychological responses.
- Emotional resources: This category involves resources relating to our inner experience. Like psychological resources, these too are self-resources. Emotional resources include our values, virtues, and beliefs, as well as self-advocacy, determination, caution, and retreat. Developing emotional resources involves awareness and reflection. Dr. Dan Siegel coined the term “window of tolerance”, which helps us to understand how we can navigate our emotional resources.
- Social resources: This category involves nurturing healthy relationships and setting boundaries. These are considered resources of ‘other’ as opposed to self-resources. Engaging in social activities, spending time with supportive friends or family, and maintaining healthy boundaries in relationships are vital aspects of social resources. Donna Orange‘s work stresses the importance of social connections in maintaining mental health.
- Professional resources: This category pertains to activities that enhance professional growth and satisfaction. These resources are a mixture of self, other and operational resources. They involve setting healthy work boundaries, seeking supervision or consultation when necessary, and pursuing continuous learning and development. Maintaining a healthy work-life balance is emphasised in research by these experts.
- Community resources: This category encompasses activities where we engage with likeminded people. These resources are considered “other’ and may also be operational resources. These resources include religious congregations, family gatherings, team meetings, sporting groups or therapy groups. These resources offer us the opportunity to ‘express not explain’ – the ability to have our inner experience met in a group setting.
- Spiritual resources: This category involves activities that promote a sense of purpose, meaning, and connection to something greater than oneself. This can include meditation, spending time in nature, engaging in religious or spiritual practices, and exploring personal values and beliefs. These activities have been shown to enhance a sense of purpose and wellbeing.
The work of experts like Babette Rothschild, Francoise Mathieu, Dan Siegal and Donna Orange underscores the significance of selfcare in maintaining our physical, emotional, and mental health. Understanding the seven categories of resources is essential for us to develop a holistic selfcare routine and to work towards becoming intentional in our selfcare. Additionally, distinguishing the difference between self-soothing and selfcare activities empowers us to make conscious choices that support our overall wellbeing in the long term. By incorporating these resources into daily life, we can cultivate a balanced and resilient approach to our wellbeing.
